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Protein Mug Cake | 1-Minute Sticky Toffee Protein Pudding

Protein Mug Cake | 1-Minute Sticky Toffee Protein Pudding
Jennifer Blow
Writer and expert4 years ago
View Jennifer Blow's profile
Myprotein recipe book

The quickest, easiest protein mug cake you've ever made.

Made in minutes, this sticky, sweet protein mug cake will curb your cravings without jeopardising your macro-goals.

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What is a mug cake?

Who knew that combining cake batter and a mug would be such a good idea? It's a quick and simple yet oh-so-tasty dessert. All you need is a mug, batter and a microwave and you have a cup-sized cake in a matter of minutes.

Why you'll love this recipe

  • Quick and easy: simply stick it in the microwave and dig in.
  • 24g of protein: skip the protein shake and smash your macros when the sweet tooth comes calling.
  • Ideal pre or post workout snack: treat yourself before and after your workout with a low-calorie and high-protein snack.

Substitutions and additions

  • Go fruity: Add in some mixed berries maybe a few chopped nuts if you're looking for a little tang in your sweet treats.
  • Make it chocolatey: Sticky toffee pudding is so good, but you can't go wrong with chocolate. Take a scoop of chocolate-flavour protein powder, add some chocolate chips and boome you have a decadent and irresistible mug cake.
  • Make it vegan: Everyone deserves to try this no matter their diet choices. Simply pick a vegan protein of your choosing and replace the egg white for an alternative such as flax.


  • 1 large cup
  • 1 teaspoon
  • 1 tablespoon



  • 1 scoop Impact Whey Protein (we used Sticky Toffee Pudding flavour, but you can use your favourite)
  • 1 egg white
  • ¼ tsp. baking powder
  • 1 tsp. sweetener
  • 2 tbsp. skimmed milk or almond milk
  • Sugar-Free Syrup (we used Butterscotch flavour)
  • 5 drops Flavdrops (we used Toffee flavour)
  • 1 heaped tsp. Cashew Butter for the centre (optional)


1. Mix all the dry ingredients in a mug with a fork until no lumps remain.

2. Add in the egg white and milk and mix the mug cake batter until smooth.

3. Now's the time to drop in any extras for the middle – try a heaped tablespoon of your favourite nut butter.

4. Microwave for around 1 minute on high (give or take some time depending on your microwave). Keep an eye on it – if it starts to bubble over the top, stop microwaving and press the batter back into mug with a fork, then continue microwaving.

5. When finished, the cake should be cooked but still very moist. Now smother it in Sugar-Free Syrup. Yum!

Tips to make the best mug cake

  • Use a large cup: To prevent any batter from overflowing and making an absolute mess of your microwave (a pain to clean, believe me), use a large mug or a cereal bowl.
  • Try not to overcook: Protein mug cakes can cook quicker than you think. If it still looks undercooked after one minute, microwave in bursts of 20 seconds at most.
  • Mix properly: Protein powders can be clumpy, so make sure you mix well enough to avoid these in your mug cake.
  • Experiment: Mix it up to keep things interesting. Add toppings such as a scoop of protein ice cream to make it even more irresistible.
  • All microwaves are different: Check your power settings before cooking.


How do I store my mug cake?

Mug cakes are at their best when freshly cooked. But you can store them in the fridge for up to two days.

Can protein powder be microwaved?

Yes, protein powder can be microwaved without issue. Just be wary of clumping.

Can I bake my mug cake instead of microwaving?

Of course you can, but it will take longer to cook. Place the batter in a ramekin and bake for 10-12 minutes on 180C and you’re good to go.

Can you make a mug cake ahead of time?

With it’s quick and easy prep and baking instructions, it’s quite easy to make a mug cake ahead of time.

Can you pre-prepare the batter?

If the dessert isn’t quick enough as it is, save even more time by simply prepping the batter and storing until it’s ready.

More sweet treat recipes for you

Here’s a few more recipes for you to more than satisfy your sweet tooth.

Crustless Baked Cheesecakes

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Personally, I think Pancake Day should be celebrated all year long. Add some pizazz into your morning with these dazzling pancakes positively packed with 20g of protein and under 400kcal.


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Other recipes for you to try out

With all these deliciously sweet dishes for you to try, we must throw in some savoury ones.

Chicken Caesar Salad Pitta

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This is feel-good food done right.

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Low-Carb High-Protein Breakfast Cups

Great for a quick breakfast snack or even a midday pick-me-up. It’s simple, savoury and oh so convenient. They may look small, but they’re jam-packed with 22g of protein and under 300kcal per cup.


Low-Carb | High-Protein Breakfast Cups

Low carb? Check. High protein? Double check. 

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Easy One-Pot Chicken Ramen

I can’t get enough of ramen – this quick, easy and high-protein ramen will make you want it for every meal. Packed with 47g of protein and under 500kcal.


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Jennifer Blow
Writer and expert
View Jennifer Blow's profile

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.